What Are Good Sources Of Protein For Vegetarians?

A well-planned vegetarian diet provides all the nutrients necessary for good health and nutrition. A plant-based diet that includes a variety of foods from each food group supplies enough protein and other nutrients to meet dietary recommendations, according to the U.S. Department of Agriculture. To ensure adequate protein intake, include plant-based proteins in your diet daily.

Legumes

A serving of beans or peas provides up to 9.6 grams of protein per 100 calories, depending on the variety. Good choices include soybeans, lentils, kidney beans, black beans, chickpeas, pinto beans and black-eyed peas, according to the Vegetarian Resource Group. Choose dried varieties over canned to avoid unnecessary additives.

Soy Products

Besides soybeans, soy-derived foods such as tofu, tempeh, veggie burgers and milk products make good protein choices for vegetarians, according to the U.S. Department of Agriculture. One cup of soy milk provides 7 grams of protein, a veggie burger packs around 13 grams and one cup of tempeh provides 41 grams, according to the Vegetarian Resource Group.

Whole Grains

A diet rich in whole grains helps vegetarians meet protein recommendations. Oatmeal, whole wheat bread, bulgar, quinoa, bagels and whole wheat pasta provide 5 to 9 grams of protein per serving. Seitan, a wheat gluten food derived from wheat protein, serves as a meat substitute for vegetarians and packs 31 grams of protein per 3 ounce serving, according to the Vegetarian Resource Group.

Nuts and Seeds

Nuts and seeds are vegetarian staples because of their protein content. Peanuts, almonds, cashews, macadamias, sunflower seeds and pumpkin seeds all contain protein. In addition, tahini and peanut, cashew and almond butters provide flavor for bagels and toast and add protein to the vegetarian diet.

Other Foods

Vegetarians also get protein from other plant sources. Broccoli, spinach and potatoes, for example, provide protein for plant-based diets. One cup of these vegetables contains 4 to 5 grams of protein. Other plant sources include artichokes, cabbage, eggplant, turnip greens, bananas, oranges, grapefruit and pears.